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Participe ativamente das aulas de educação física. Elas vão ajudar vocêa ser sicamente ativo.

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Para tornar a criança ou o jovem sicamente ativo, é importante que você apresente uma variedade de
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mais se identi cam.

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Quando a atividade física já zer parte do seu dia a dia, procure progredir aos poucos. Tente se esforçar
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Evite car muito tempo em comportamento sedentário. Sempre que possível, reduza o tempo em
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cada uma hora, movimente-se por pelo menos 5 minutos e aproveite para mudar de posição e car
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Ter um dia a dia sicamente ativo é bastante seguro. A preocupação com lesões ou problemas de
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As informações mais especí cas para crianças até 5 anos estão no L H H J PHUsHZ L
QV]LUZ KL H HUVZ LZ[qV UV . Já as informações mais especí cas de atividade física para
crianças e jovens com de ciência estão no

A educação física pode contribuir de forma signi cativa para a saúde e para o desenvolvimento
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Para que essas orientações possam ser seguidas, são essenciais a quali cação e a valorização dos
VMLZZV LZ KL LK JHsqV MxZPJH

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Respeite e acolha os colegas com diferentes habilidades, de ciências e preferências durante as aulas.
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especí cas sobre atividade física para pessoas com de ciência estão no

( m[PJH KL H[P]PKHKL MxZPJH K HU[L H NLZ[HsqV L UV L xVKV Z H [V t ZLN H [ Ha KP]L ZVZ

ILULMxJPVZ H H H Z H ZH KL L H ZH KL KV ZL ILIv HStT KL LK aP VZ PZJVZ KL HSN THZ
JVT SPJHs LZ LSHJPVUHKHZ n N H]PKLa ( H[P]PKHKL MxZPJH H H NLZ[HU[LZ L T SOL LZ UV Z
H [V [ Ha VZ ZLN PU[LZ ILULMxJPVZ!

● Promove o seu desenvolvimento humano e bem-estar, ajudando a desfrutar de uma vida plena
JVT TLSOV HSPKHKL

● Promove relaxamento, divertimento e disposição;

● Auxilia no controle do seu peso corporal;

● Diminui o risco do desenvolvimento de pressão alta e diabetes gestacional (alto nível de açúcar no
ZHUN L K HU[L H N H]PKLa

● Reduz o risco do desenvolvimento de pré-eclâmpsia (pressão alta durante a gestação);

● Melhora a sua capacidade de fazer as atividades do dia a dia;

● Ajuda a diminuir a intensidade das dores nas suas costas;

● Reduz o risco de depressão;

● Ajuda na inclusão social, e na criação e fortalecimento de laços sociais, vínculos e solidariedade;

● Reduz o risco do seu bebê nascer prematuro;

● Ajuda o seu bebê a nascer com peso adequado.

i PT V [HU[L L ]VJv ZHPIH [HTItT LH m[PJH KL H[P]PKHKL MxZPJH K HU[L H NLZ[HsqV!
● Não aumenta o risco de malformação do seu bebê;
● Não aumenta o risco de ruptura da bolsa;
● Não induz ao trabalho de parto;
● Não aumenta o risco de aborto;
● Não aumenta o risco de mortalidade do seu bebê após o nascimento;
● Não altera a composição, a quantidade e o gosto do leite materno;
● Não seca o leite.

:L ]VJv UqV H LZLU[H JVU[ HPUKPJHs LZ L LML P HZ H[P]PKHKLZ MxZPJHZ TVKL HKHZ ]VJv KL]L H[PJH
UV TxUPTV TPU [VZ KL H[P]PKHKL MxZPJH V ZLTHUH

Na prática das atividades físicas moderadas, você vai conseguir conversar com di culdade enquanto
ZL TV]PTLU[H L UqV ]HP JVUZLN P JHU[H ( Z H LZ P HsqV L VZ IH[PTLU[VZ KV ZL JV HsqV ]qV
H TLU[H TVKL HKHTLU[L

:L ]VJv Qm L H H[P]H HU[LZ KH NLZ[HsqV L LML P HZ H[P]PKHKLZ MxZPJHZ ]PNV VZHZ ]VJv KL]L H[PJH UV
TxUPTV TPU [VZ KL H[P]PKHKL MxZPJH V ZLTHUH

5H m[PJH KHZ H[P]PKHKLZ MxZPJHZ ]PNV VZHZ ]VJv UqV ]HP JVUZLN P ULT JVU]L ZH ( Z H LZ P HsqV
]HP ZL T P[V THPZ m PKH L V UV THS L VZ IH[PTLU[VZ KV ZL JV HsqV ]qV H TLU[H T P[V ([P]PKHKLZ
MxZPJHZ ]PNV VZHZ ZqV HJVUZLSOHKHZ ZL ]VJv Qm ZL L_L JP[H]H JVT IHZ[HU[L M L vUJPH L PU[LUZPKHKL
]PNV VZH HU[LZ KH NLZ[HsqV
:L ]VJv Qm L H H[P]H HU[LZ KH NLZ[HsqV [HTItT t VZZx]LS HSJHUsH H HU[PKHKL LJVTLUKHKH KL
H[P]PKHKL MxZPJH V ZLTHUH JVTIPUHUKV H[P]PKHKLZ TVKL HKHZ L ]PNV VZHZ
VJv VKL KP]PKP H Z H m[PJH KL H[P]PKHKL MxZPJH LT L LUVZ ISVJVZ KL [LT V V MHaL THPZ TPU [VZ
V KPH KL TH Z ]La -HsH JVTV LML P L JVTV KL

7H H ILULMxJPVZ HKPJPVUHPZ n ZH KL I Z L H[PJH H[P]PKHKL MxZPJH KL MV TH LN SH L H TLU[H V

[LT V V ZLTHUH HKH TPU [V JVU[H
([P]PKHKLZ H H MV [HSLJPTLU[V KV HZZVHSOV tS]PJV ZqV PUKPJHKHZ K HU[L L H Z H NLZ[HsqV
3VNV KL VPZ KV Z H [V L JVT H]HSPHsqV KL T VMPZZPVUHS KL ZH KL L KL LML vUJPH
HJVT HUOV H Z H NLZ[HsqV ]VJv KL]L PUPJPH VZ L_L JxJPVZ MxZPJVZ H H V MV [HSLJPTLU[V KVZ
T ZJ SVZ L Z Z[LU[HT VZ NqVZ KH LS]L H LSLZ SVJHSPaHKVZ UH LNPqV KV HK PS
;HTItT UV Z H [V LZJVSOH H H[P]PKHKL MxZPJH L SOL Kv ZH[PZMHsqV L L ]VJv VZZH MHaL JVT V
ZL ILIv [ HUZMV THUKV LZZH m[PJH LT TH V V [ UPKHKL H H MV [HSLJL V ]xUJ SV LU[ L ]VJvZ
:L ]VJv Qm L H MPZPJHTLU[L H[P]H HU[LZ KH NLZ[HsqV V KV Z H [V VKL THU[L H V[PUH KL
H[P]PKHKL MxZPJH H[PJHUKV H[P]PKHKLZ KL PU[LUZPKHKL SL]L H ]PNV VZH
:L ]VJv UqV H[PJH]H H HU[PKHKL KL [LT V LJVTLUKHKH H H H[P]PKHKL MxZPJH HU[LZ KH NLZ[HsqV
V KV Z H [V JVTLJL JVT TH H[P]PKHKL MxZPJH KL PU[LUZPKHKL SL]L L JVT [LT V KL K HsqV
TLUV VJv KL]L H TLU[H H PU[LUZPKHKL L V [LT V KL K HsqV VN LZZP]HTLU[L H[PJHUKV
H[P]PKHKLZ KL PU[LUZPKHKL SL]L H ]PNV VZH KL HJV KV JVT H Z H JH HJPKHKL 9LZ LP[L ZL Z SPTP[LZ
:L ]VJv [LT TH NLZ[HsqV ZLT JVU[ HPUKPJHs LZ H m[PJH KL H[P]PKHKL MxZPJH VKL ZL MLP[H H[t V KPH
KV H [V V LU HU[V MV JVUMV [m]LS H H ]VJv
LZL ]L HSN T [LT V H H MHaL H[P]PKHKL MxZPJH JVT VZ HTPNVZ JVT H MHTxSPH
JVT V ILIv ZL ]VJv LZ[P]L UV Z H [V V ZVaPUOH MHaLUKV H PSV KL L ]VJv NVZ[H VJv
VKL JHTPUOH JV L KHUsH UHKH LKHSH MHaL NPUmZ[PJH T ZJ SHsqV OPK VNPUmZ[PJH V
HSVUNHTLU[VZ LU[ L V [ HZ

(Z H[P]PKHKLZ LT L ]VJv VKL JVSPKP JVT V [ HZ LZZVHZ V HSN T VIQL[V V L JH ZHT

KLZL PSxI PV L PZJV KL LKH KL]LT ZL L]P[HKHZ JVTV!
● Esportes com risco de contato físico ou algum objeto, futebol, vôlei, basquete e artes marciais;
● Atividades que causem pressão na região abdominal;
● Mergulho em profundidade.

Algumas modi cações nas atividades podem ser necessárias para acomodar as mudanças físicas
que ocorrem durante a gestação. O acompanhamento de um pro ssional de saúde é aconselhado
H H H m[PJH KL H[P]PKHKL MxZPJH JVTV T ZJ SHsqV OPK VNPUmZ[PJH VNH PSH[LZ L L_L JxJPVZ MxZPJVZ
H H V MV [HSLJPTLU[V KVZ T ZJ SVZ L Z Z[LU[HT VZ NqVZ KH LS]L H LSLZ SVJHSPaHKVZ UH
LNPqV KV HK PS
 ZLT L L VZZx]LS MHsH ZL Z KLZSVJHTLU[VZ H t V KL IPJPJSL[H V
L_LT SV VJv VKL MHaL LZZLZ KLZSVJHTLU[VZ UH Z H PKH L ]VS[H H H H LZJVSH H H V TL JHKV
H H V [ HIHSOV H H JHZH KL HTPNVZ H H H UPKHKL )mZPJH KL :H KL V VSV KV 7 VN HTH
(JHKLTPH KH :H KL 7 VJ L MHaL LZZLZ KLZSVJHTLU[VZ KH MV TH THPZ ZLN H L HN HKm]LS VZZx]LS
]VJv VKL V [H V Z IP LZJHKHZ HV PU]tZ KL ZH V
LSL]HKV :L V SVJHS LT L ]VJv [ HIHSOH V LZ[ KH VML LJL H[P]PKHKL MxZPJH H [PJP L KL HSN TH V
VJ L SVJHPZ _PTVZ VUKL ZLQH VZZx]LS H[PJH H[P]PKHKL MxZPJH
você pode se tornar uma pessoa mais ativa sicamente no seu dia a dia.
7V L_LT SV ]VJv VKL SL]H V ZL ILIv H H HZZLH LT H V JH PUOV KL ILIv I PUJH JVT HZ
J PHUsHZ L HZZLH JVT V HUPTHS KL LZ[PTHsqV

:L ]VJv HPUKH UqV HSJHUsH HZ LJVTLUKHs LZ KL HU[PKHKL KL [LT V H H H m[PJH KL H[P]PKHKL

MxZPJH UqV KLZPZ[H L H TLU[L HVZ V JVZ H HU[PKHKL L H PU[LUZPKHKL ;LUOH LT TLU[L L MHaL
HS L H[P]PKHKL MxZPJH UV [LT V L UV S NH LT L MV VZZx]LS t TLSOV L UqV MHaL UHKH
i PT V [HU[L SLTI H L UV JVTLsV KH m[PJH V[PULP H KL H[P]PKHKL MxZPJH t UV THS ]VJv ZLU[P T
V JV KL KV T ZJ SH H Z H m[PJH

5 UJH t [H KL H H JVTLsH ,_ L PTLU[L KPML LU[LZ [P VZ KL H[P]PKHKL MxZPJH H H LUJVU[ H H LSHZ

KL L ]VJv THPZ NVZ[H

0UJV V L H H[P]PKHKL MxZPJH UV ZL KPH H KPH VJv SLTI H L MHSHTVZ KPZZV UV x S

P P -x P VJv VKL PUJS ZP]L MHaL ]m PVZ [P VZ KL H[P]PKHKLZ MxZPJHZ UH
Z H PH JHZH
PML LU[LZ [P VZ KL H[P]PKHKL MxZPJH VKLT ZL MLP[VZ [ HU PSHTLU[L JHZV ]VJv UqV [LUOH
JVU[ HPUKPJHs LZ ,ZJVSOH HZ H[P]PKHKLZ L SOL V V JPVULT ZH[PZMHsqV L ZLN HUsH
,Z[H MHZL KH Z H ]PKH t JOLPH KL [H LMHZ L KL LUKLT KL ]VJv ;LU[H SHULQH H m[PJH KL H[P]PKHKL
física é um bom começo. Identi que horários em sua rotina com maior chance para fazer atividade
MxZPJH :L MHS[H [LT V ZVSPJP[L V H VPV KL MHTPSPH LZ V HTPNVZ H H [L HQ KH LT JVT V ILIv K HU[L
V [LT V L ]VJv MHa H[P]PKHKL MxZPJH VU]PKL V [ HZ NLZ[HU[LZ L T SOL LZ UV Z H [V H H
MHaL LT H[P]PKHKL MxZPJH JVT ]VJv
5H JVT UPKHKL V UV T UPJx PV LT L ]VJv TV H V M L LU[H L_PZ[LT LZ HsVZ V L P HTLU[VZ
L VZZPIPSP[HT H m[PJH KL H[P]PKHKL MxZPJH JVTV HsHZ HK HZ L H LZ VSVZ KV 7 VN HTH
(JHKLTPH KH :H KL L LZJVSHZ KL LZ V [LZ
( H[P]PKHKL MxZPJH LZ[m PUJS xKH LT T P[VZ TV]PTLU[VZ V SH LZ ZVJPHPZ L J S[ HPZ VJv JVUOLJL
VZ KH Z H JVT UPKHKL ,SLZ VKLT HQ KH ]VJv H [L TH ]PKH H[P]H
Você tem grande in uência na sua família! Crianças que possuem pais ou responsáveis que praticam
H[P]PKHKL MxZPJH [vT THPV LZ JOHUJLZ KL MHaL KH H[P]PKHKL MxZPJH T OmIP[V
7H H H m[PJH KL H[P]PKHKL MxZPJH ZL VZZx]LS ZL V HZ SL]LZ L JHSsHKVZ JVUMV [m]LPZ
5HZ H[P]PKHKLZ MxZPJHZ HV H SP] L [PSPaL HSN TH MV TH KL V[LsqV JVTV IVUt JHTPZH KL THUNH
SVUNH L V[L[V ZVSH ZL VZZx]LS

VJv KL]L ILIL mN H HU[LZ K HU[L L H Z H m[PJH KL H[P]PKHKL MxZPJH ;HTItT KL]L [L TH
HSPTLU[HsqV HKL HKH L ZH Km]LS ZLT L L VZZx]LS 7H H ZHIL THPZ JVUZ S[L V P SPT
S s PS P

Evite car muito tempo em comportamento sedentário. Sempre que possível, reduza o tempo
LT L ]VJv L THULJL ZLU[HKH V KLP[HKH HZZPZ[PUKV n [LSL]PZqV V ZHUKV V JLS SH
JVT [HKV [HISL[ V ]PKLVNHTL
7V L_LT SV H JHKH TH OV H TV]PTLU[L
ZL V LSV TLUVZ TPU [VZ L H V]LP[L H H
mudar de posição e car em pé, ir ao banheiro,
ILIL mN H L HSVUNH V JV V :qV L LUHZ
H[P[ KLZ L VKLT HQ KH H KPTPU P V ZL
JVT V [HTLU[V ZLKLU[m PV L TLSOV H Z H
HSPKHKL KL ]PKH
:L ]VJv HZZH T P[V [LT V ZLU[HKH HV SVUNV
KV KPH [LU[L JVT LUZH LZZL JVT V [HTLU[V
PUJS PUKV THPZ [LT V KL H[P]PKHKL MxZPJH UV
ZL KPH H KPH

Ter um dia a dia sicamente ativo é bastante seguro para a maioria das gestantes e das mulheres no
Z H [V ( LVJ HsqV JVT SLZ LZ V VISLTHZ KL ZH KL UqV KL]L PT LKP ]VJv KL H[PJH
H[P]PKHKL MxZPJH
:L ]VJv [P]L HSN TH SLZqV V ZLU[P HSN T KLZJVUMV [V HUV THS VJ L H UPKHKL )mZPJH KL :H KL
THPZ _PTH KL ]VJv
:L ]VJv ZLU[P Um ZLHZ MHS[H KL H V [VU[ HZ HV LHSPaH H[P]PKHKLZ MLP[HZ UH VZPsqV KLP[HKH KL
IH PNH H H JPTH L]P[L LHSPaH H[P]PKHKLZ ULZZH VZPsqV
O uso de bicicleta no seu tempo livre ou deslocamento não é contraindicado. Apenas que atenta ao
PZJV KL LKH L VJ L [ HUZP[H V SVJHPZ ZLN VZ ZL VZZx]LS
:L ]VJv [P]L K HU[L H NLZ[HsqV HSN THZ KHZ JVUKPs LZ KL ZH KL H ZLN P H m[PJH
KL L_L JxJPV MxZPJV ULZZH MHZL LJPZH m ZL PUKPJHKH HJVT HUOHKH L V PLU[HKH V T
pro ssional de saúde capacitado:
● Doenças respiratórias leves controladas;
● Doenças leves do coração;
● Diabetes (alto nível de açúcar no sangue) do Tipo 1, desde que bem controlada;
● Pré-eclâmpsia (pressão alta antes do parto) leve;
● Ruptura prematura de membranas pré-termo (antes da 37º semana de gestação);
● Placenta prévia após 28 semanas;
● De ciências nutricionais ou desnutrição.
:L ]VJv [P]L K HU[L H NLZ[HsqV HSN THZ KHZ JVUKPs LZ KL ZH KL H ZLN P ]VJv UqV KL]L MHaL
L_L JxJPV MxZPJV ULZZH MHZL!
● Doenças respiratórias graves;
● Doenças cardíacas graves com intolerância ao exercício físico;
● Arritmia grave ou descontrolada;
● Descolamento de placenta;
● Restrição no crescimento intrauterino;
● Trabalho de parto prematuro ativo;
● Sangramento;

● Pré-eclâmpsia (pressão alta antes do parto) grave.

:L ]VJv [LT K ]PKHZ V LJPZH KL HQ KH H H PUJS P H H[P]PKHKL MxZPJH UH Z H V[PUH Hx ]qV HSN THZ
Z NLZ[ LZ!
7 VJ L H UP H L )mZPJH L :H L THPZ _PTH T P HZ VML LJLT VN HTHZ L Hs LZ L
H P P H L MxZPJH

(SN UZ VN HTHZ ISPJVZ JVTV V 7 VN HTH (JH LTPH H :H L V 7 VN HTH :H L UH ,ZJVSH

V :LN U V ;LT V L V ,Z V L L 3HaL UH P H L L Hs LZ JVTV HZ MLJOH HZ V HZ L SHaL
V V JPVUHT H m PJH L H P P H L MxZPJH 7 VJ L ZHIL ZL ZL T UPJx PV H PJP H LZZHZ V L
V HZ PUPJPH P HZ
4 P HZ UP L ZP H LZ MHJ S H LZ L PUZ P Ps LZ V ZPZ LTH : :,: :,:0 :,:; :,5(; L :,5(
também oferecem programas de atividade física para a comunidade. Você pode veri car nessas
PUZ P Ps LZ L V H Z H JHZH
6 ZL SVJHS L HIHSOV V LZ V V L VML LJL LZ HZ X L PUJLU P LT V LZSVJHTLU V H P V V
L_LT SV! LZ HsVZ H H N H H H IPJPJSL H HStT L LZ Pm PVZ H H VTH IHUOV L VJH HZ V HZ
 (7 ; 36

Neste capítulo você encontrará as informações sobre atividade física para pessoas com de ciência.
i PT V [HU[L KLZ[HJH L HU[LZ KL JVTLsH LZ[L JH x[ SV ]VJv KL]L SL V x S
P P -x P
0UMV THs LZ HKPJPVUHPZ ZVI L H[P]PKHKL MxZPJH H H JHKH MHP_H L[m PH LZ[qV UVZ

:qV T P[VZ VZ ILULMxJPVZ L ]VJv VKL [L JVT H m[PJH KL H[P]PKHKL MxZPJH 6Z PUJP HPZ
benefícios da prática de atividade física pelas pessoas com de ciência são:

● 7 VTV]L V ZL KLZLU]VS]PTLU[V O THUV L ILT LZ[H HQ KHUKV H KLZM [H KL TH ]PKH SLUH

JVT TLSOV HSPKHKL

● ( TLU[H Z H H [VUVTPH H H LHSPaHsqV KHZ H[P]PKHKLZ KPm PHZ

● 7 VTV]L LSH_HTLU[V KP]L [PTLU[V L KPZ VZPsqV

● Aumenta a força muscular, a resistência, a coordenação motora, o equilíbrio, a exibilidade e a agilidade;

● 4LSOV H Z HZ OHIPSPKHKLZ KL ZVJPHSPaHsqV

● (Q KH UH PUJS ZqV ZVJPHS L UH J PHsqV L MV [HSLJPTLU[V KL SHsVZ ZVJPHPZ ]xUJ SVZ L ZVSPKH PLKHKL

● ( _PSPH UV ZL JVU[ VSL KV LZV HKL HKV L UH KPTPU PsqV KV PZJV KL VILZPKHKL

● 4LSOV H Z H PT UPKHKL

● 4LSOV H Z H H[LUsqV Z H TLT PH L ZL HJPVJxUPV HZZPT JVTV LK a V PZJV KL KLJSxUPV JVNUP[P]V

● 4LSOV H ZL O TV L LK a H ZLUZHsqV KL LZ[ LZZL L VZ ZPU[VTHZ KL HUZPLKHKL L KL KL LZZqV

● 4LSOV H H JP J SHsqV ZHUN xULH L KPTPU P V PZJV KL KVLUsHZ KV JV HsqV KPHIL[LZ HS[V Ux]LS KL Hs JH UV
ZHUN L LZZqV HS[H L JVSLZ[L VS HS[V

Você pode realizar atividade física independentemente da sua de ciência. Apesar de algumas
di culdades vivenciadas, é preciso encontrar formas de praticar atividade física, seja em atividades
individualizadas, que consideram as especi cidades de cada pessoa, ou em atividades em grupo,
L V V JPVUHT H ZVJPHSPaHsqV L PU[L HsqV
 LSV TLUVZ TPU [VZ V KPH KL IH PNH H H IHP_V VZPsqV KL I sVZ
VKLUKV ZL KPZ[ PI xKHZ HV SVUNV KV KPH (Z J PHUsHZ JVT HS L KLMPJPvUJPH KL]LT ZL
LZ[PT SHKHZ KLU[ V KHZ Z HZ V[LUJPHSPKHKLZ KLZKL HZ PTLP HZ MHZLZ KL ]PKH
LSV TLUVZ OV HZ V KPH KL H[P]PKHKLZ MxZPJHZ KL HS L PU[LUZPKHKL
VKLUKV ZL KPZ[ PI xKHZ HV SVUNV KV KPH
LSV TLUVZ OV HZ V KPH KL H[P]PKHKLZ MxZPJHZ KL HS L PU[LUZPKHKL ZLUKV UV
TxUPTV OV HKLPU[LUZPKHKL TVKL HKH H ]PNV VZH L VKLZL HJ T SHKH HV SVUNVKV KPH
]VJv KL]L H[PJH TPU [VZ V THPZ H[P]PKHKL MxZPJH V
KPH v LML vUJPH H H H LSHZ KL PU[LUZPKHKL TVKL HKH VTV H [L KLZZLZ TPU [VZ V THPZ
V KPH PUJS H LT LSV TLUVZ KPHZ UH ZLTHUH H[P]PKHKLZ KL MV [HSLJPTLU[V KVZ T ZJ SVZ L VZZVZ
JVTV ZHS[H _H LT H V H[PJH LZ V [LZ
]VJv KL]L LHSPaH LSV TLUVZ TPU [VZ KL H[P]PKHKL MxZPJH TVKL HKH HV SVUNV KH
ZLTHUH V LSV TLUVZ TPU [VZ KL H[P]PKHKL ]PNV VZH V TH JVTIPUHsqV L P]HSLU[L
([P]PKHKLZ KL MV [HSLJPTLU[V T ZJ SH KL]LT ZL LHSPaHKHZ LU]VS]LUKV VZ PUJP HPZ N VZ
T ZJ SH LZ LT KVPZ V THPZ KPHZ KH ZLTHUH
H H [P KLZZH PKHKL H LJVTLUKHsqV t H TLZTH KVZ HK S[VZ (KPJPVUHSTLU[L H LSLZ JVT
TVIPSPKHKL LK aPKH KL]LT MHaL H[P]PKHKL MxZPJH H H TLSOV H V L PSxI PV L L]P[H LKHZ [ vZ V
THPZ KPHZ UH ZLTHUH
VJv VKL KP]PKP H Z H m[PJH KL H[P]PKHKL MxZPJH LT L LUVZ ISVJVZ KL [LT V V MHaL VZ TPU [VZ
KL TH Z ]La -HsH JVTV LML P L JVTV KL

7H H ILULMxJPVZ HKPJPVUHPZ n ZH KL I Z L H[PJH H[P]PKHKL MxZPJH KL MV TH LN SH L H TLU[H

VN LZZP]HTLU[L V [LT V V ZLTHUH HKH TPU [V JVU[H

LZL ]L HSN T [LT V H H MHaL H[P]PKHKL MxZPJH JVT VZ HTPNVZ JVT H MHTxSPH V
ZVaPUOV MHaLUKV H PSV KL L ]VJv NVZ[H VJv VKL KHUsH MHaL T ZJ SHsqV UH[HsqV V V [ VZ
LZ V [LZ HKH [HKVZ V HZZLH UV H L

ZL VZZx]LS MHsH ZL Z KLZSVJHTLU[VZ THULQHUKV H JHKLP H KL VKHZ H

t V KL IPJPJSL[H V L_LT SV VJv VKL MHaL LZZLZ KLZSVJHTLU[VZ UH Z H PKH L ]VS[H H H H
LZJVSH H H V [ HIHSOV H H V TL JHKV H H JHZH KL HTPNVZ H H H UPKHKL )mZPJH KL :H KL V
VSV KV 7 VN HTH (JHKLTPH KH :H KL 7 VJ L MHaL LZZLZ KLZSVJHTLU[VZ KH MV TH THPZ ZLN H L
HN HKm]LS VZZx]LS
ZL V SVJHS LT L ]VJv LZ[ KH V [ HIHSOH
VML LJL H[P]PKHKL MxZPJH H [PJP L KL HSN TH
V VJ L S VJ HPZ _PTVZ VUKL Z LQH
VZZx]LS H[PJH H[P]PKHKL MxZPJH ;V UH ZL
KPH H KPH UV [ HIHSOV THPZ H[P]V [HTItT t
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Planejar a prática de atividade física é um bom começo. Identi que horários em sua rotina com maior
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sua alimentação nos períodos em que for fazer atividade física. Procure um pro ssional de saúde
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veri car nessas instituições perto da sua casa;

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Para saber mais sobre o processo de elaboração e bibliogra a do

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http://bvsms.saude.gov.br/bvs/publicacoes/guia_atividade_ sica_populacao_brasileira_
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